tag:blogger.com,1999:blog-14521464603691069482024-03-13T14:20:59.586-04:00Burning River LacrosseNorthern Ohio's #1 Lacrosse ProviderCoach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-1452146460369106948.post-2844198855579426842022-09-23T17:44:00.000-04:002022-09-23T17:44:01.686-04:00<h3 class="post-title entry-title" itemprop="name"></h3><h3 class="post-title entry-title" itemprop="name"><span style="color: #7a2323;">Friday, September 23, 2022 - Wall Ball Test and Routines (Post Your Results) </span><br /></h3><p></p><p style="text-align: left;"><!--[if gte mso 9]><xml>
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</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Gentlemen</p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">By now all of
you are settled back in school, fall sports, family routines, etc.<span style="mso-spacerun: yes;"> </span>Hopefully, you are having a great start to
the year.<span style="mso-spacerun: yes;"> </span><br /><br />I wanted to take
a minute of your time to reach out and start to get you focused on what needs
to be done between now and the Spring / Summer.<span style="mso-spacerun: yes;"> </span><br /><br />Every one of
you wants to get better.<span style="mso-spacerun: yes;"> </span>Every one of
you wants to improve.<span style="mso-spacerun: yes;"> </span>Every one of you
wants to be the best on your team.<span style="mso-spacerun: yes;"> </span>But
for that to happen you have to use the off season to work on your weaknesses
and improve your skills.</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Remember
championships are won in the off season.<span style="mso-spacerun: yes;">
</span>The running, the lifting, the shooting, the footwork, the wall
ball.<span style="mso-spacerun: yes;"> </span>There is no way around it.<span style="mso-spacerun: yes;"> </span>The only way to get better is through work
and effort.<span style="mso-spacerun: yes;"> </span>As one coach once stated “if
you earn it with your effort in the off season, you will play. If you don’t
earn it, you won’t.”<span style="mso-spacerun: yes;"> </span>Its that
simple.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">To help you
with that the coaches at BR have come up with a list of skills / abilities you
need to succeed in lacrosse.<span style="mso-spacerun: yes;"> </span>Over the
next few weeks, we will be rolling out drills, video work, and skills plans
that will help you address your weaknesses and put you in a situation to be
successful.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">The areas we
are going to address are:</p>
<p></p><ul style="text-align: left;"><li>Stickwork (slick stick)</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Strength (better able to handle contact)</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Footwork (faster / more explosive)</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Lax IQ (smarter off ball, in transition and with
team concepts <br /></li></ul><p style="text-align: left;">
</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">The first is
stickwork.<span style="mso-spacerun: yes;"> </span>Everyone of you needs to
improve on your stickwork.<span style="mso-spacerun: yes;"> </span>From our best
2024 to our newest 2031.<span style="mso-spacerun: yes;"> </span>No one escapes
having to work on their stick skills.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">To do that we
are going to start with where you need to be in College.<span style="mso-spacerun: yes;"> </span>A top 20 division program sent me their stick
work test.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">The test states
to step on the field and practice with the team you must first accomplish the
following:</p>
<p></p><ul style="text-align: left;"><li>80 throw / catch with your right hand in 60
seconds.<span style="mso-spacerun: yes;"> </span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>80 throw / catch with your left hand in 60
seconds.<span style="mso-spacerun: yes;"> </span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Defensemen need to do 70 right and 70 left</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Goalies need to do 70 with their strong hand.</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Until you can do this, you haven’t earned the
right to practice with us.<span style="mso-spacerun: yes;"> </span></li></ul><p style="text-align: left;">
</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Using this as
our benchmark we at BR have come up with the following benchmarks:</p>
<p></p><ul style="text-align: left;"><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Senior / Junior: 70 in 60 seconds.<span style="mso-spacerun: yes;"> </span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Sophomore: <span style="mso-tab-count: 1;"> </span>60
in 60 seconds.<span style="mso-spacerun: yes;"> </span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Freshman: <span style="mso-tab-count: 1;"> </span>55
in 60 seconds.<span style="mso-spacerun: yes;"> <br /><br /></span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>8<sup>th</sup> grade: <span style="mso-tab-count: 1;"> </span>45 in 60 seconds</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>7<sup>th</sup> grade: <span style="mso-tab-count: 1;"> </span>40 in 60 seconds</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>6<sup>th</sup> grade:<span style="mso-tab-count: 1;"> </span>35 in 60 seconds</li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>5<sup>th</sup> grade:<span style="mso-tab-count: 1;"> </span>35 in 60 seconds<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>4<sup>th</sup> grade:<span style="mso-tab-count: 1;"> </span>30 in 60 seconds</li></ul><p style="text-align: left;">
</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><i><b>Note:</b></i> this is
for both your left and right.<span style="mso-spacerun: yes;"> </span>These are
minimums, not maximums.<span style="mso-spacerun: yes;"> </span>You should always
strive to do more than the benchmark for your grade.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">So how will you
accomplish this?</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Simply by
making a plan and working it.</p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">The plan is
simple. </p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"></p><u><b>
</b></u><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><u><b>Stickwork</b></u></p><u><b>
</b></u><ul style="text-align: left;"><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>2 times a week you are going to do a 10-15
minute wall ball routine - write down the day you did it in a notebook or on an
index card.</li><ul><li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Both Coach Kavanagh and Coach Calleri have put a routine together for you on our training plan page (<a href="https://www.brlax.net/training-plans/" target="_blank">here</a>)</li><li>You can use either one, go back and forth
between them, or find a different one on the internet. </li></ul><li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>1 time a week you are going to teach yourself a
stick trick.<span style="mso-spacerun: yes;"> </span></li><ul><li>Stick Trick Video - <span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="https://www.youtube.com/watch?v=wKZrODozLbc">https://www.youtube.com/watch?v=wKZrODozLbc</a>
</li><li>Work on them in order.<span style="mso-spacerun: yes;"> </span></li></ul></ul>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"> </p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><u><b>Testing</b></u></p>
<ul style="text-align: left;"><li>Every other week you will complete a wall ball
test for either time or accuracy.</li><ul><li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Time – see how many times you can successfully
throw and catch right to right / left to left in 60 seconds – write the results
down with the date in your notebook or index card.</li><li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Accuracy – draw a circle on the wall (3 to 6
inches) or use 2 bricks.<span style="mso-spacerun: yes;"> </span>In 60 seconds
see how many times you can successfully hit that circle in 60 seconds with your
right hand, with your left hand.<span style="mso-spacerun: yes;"> </span>– write
the results down with the date in your notebook or index card</li></ul></ul>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0in; margin-left: 74.25pt; margin-right: 0in; margin-top: 0in; mso-add-space: auto;"></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Gentlemen, none
of this is rocket science.<span style="mso-spacerun: yes;"> </span>It simply
comes down to putting in the work on a consistent basis. Improving your skills doesn’t
have to take a long time.<span style="mso-spacerun: yes;"> </span>It does however
require that 1) you work on them with a purpose, 2) you track your changes, 3)
that you have a goal that is measurable.<span style="mso-spacerun: yes;">
</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">This starts this
weekend.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Every player
should go out and complete the wall ball test.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">60 seconds lefty.<span style="mso-spacerun: yes;"> </span>60 seconds righty.<span style="mso-spacerun: yes;"> </span> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">Mark down your
results and post them in the comments.
</p><p></p>Coach Callerihttp://www.blogger.com/profile/16752237791135048312noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-56985068225394612682020-06-04T19:40:00.003-04:002020-06-04T19:41:43.761-04:00Friday, June 5 – Conditioning (Just Sign Your Initials) - Last Day!!!!<br />
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"><br /></span></b><b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , "serif";">Please see our
website under Covid for any of these exercises if you don’t know them. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span></li>
</ul>
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b><br />
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">180s (4 x 20) – run 10 yards turn
and finish backward.<span style="mso-spacerun: yes;"> </span></span></li>
</ul>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><br />
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 and 10 yard agilities </span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">This drill is a full speed backward drill in a 5 or 10 yard area.
Defenders will place toes on the line in a good stance & body
position (chin over toes). On command, defenders will backpedal 5 or 10
yards, plant foot and sprint forward to the line, then backpedal and
plant foot again and sprint past the line.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 3x at 5 yards and 3x at 10 yards </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coaching Points - </span></b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stress chin
over the toes, vigorous arm movement, leverage foot and head up as they
sprint forward</span></li>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 x 20 yards </span></li>
</ul>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><br />
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
</ul>
<br />
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Ivan
The Terrible</span></li>
</ul>
<ul><ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">200
yard meter run - 60 seconds with run and rest combined</span></li>
<ul>
<li><span style="font-family: "wingdings"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">can be 200
continuous run, 100 down and back or 50 yard down, back, down, back, etc.</span></li>
</ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">20
lunges</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">20
burpees</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">30
crunches</span></li>
</ul>
</ul>
<br />
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><br />
<ul><ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">200
yards run - 60 seconds with run and rest</span></li>
<ul>
<li><span style="font-family: "wingdings"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">can be 200
continuous run, 100 down and back or 50 yard down, back, down, back, etc.</span></li>
</ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15
lunges</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15
burpees</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">25
crunches</span></li>
</ul>
</ul>
<br />
<ul><ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">200
meter run - 60 seconds with run and rest</span></li>
<ul>
<li><span style="font-family: "wingdings"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">can be 200
continuous run, 100 down and back or 50 yard down, back, down, back, etc.</span></li>
</ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
lunges</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
burpees</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">20
crunches</span></li>
</ul>
</ul>
<br />
<ul style="margin-left: 40px;">
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">200
meter run - 60 seconds with run and rest</span></li>
<ul>
<li>
<span style="font-family: "wingdings"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">can be 200
continuous run, 100 down and back or 50 yard down, back, down, back, etc.</span></li>
</ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">5
lunges</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
burpees</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15
crunches</span></li>
</ul>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">Please
complete the wall ball drills to finish for the day.</span><br />
<br />
<div style="text-align: center;">
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;"><b><span style="font-family: "times new roman" , "serif";">Burning River Wall Ball</span></b></span></div>
<div style="text-align: center;">
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;"><b><span style="font-family: "times new roman" , "serif";"> </span></b>
</span></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
</div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">HS
players<span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Goalies
– 30 of strong hand only</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, NO Cradle, Throw Left</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
</ul>
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"> </span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">High
school players – you should be able to do most of these drills while walking or
jogging down the wall.</span></li>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-79620798255465508162020-06-03T23:12:00.000-04:002020-06-03T23:22:10.956-04:00Thursday, June 4 – Conditioning (Post your best 1 set time on the 240 yard shuttle)<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , "serif";">Please see our
website under Covid for any of these exercises if you don’t know them. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span></li>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">180s (4 x 20) – run 10 yards turn
and finish backward.<span style="mso-spacerun: yes;"> </span></span></li>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 and 10 yard agilities </span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">This drill is a full speed backward drill in a 5 or 10 yard area.
Defenders will place toes on the line in a good stance & body
position (chin over toes). On command, defenders will backpedal 5 or 10
yards, plant foot and sprint forward to the line, then backpedal and
plant foot again and sprint past the line.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 3x at 5 yards and 3x at 10 yards </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coaching Points - </span></b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stress chin
over the toes, vigorous arm movement, leverage foot and head up as they
sprint forward</span></li>
</ul>
</ul>
<ul><ul style="margin-top: 0in;" type="circle">
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 x 20 yards </span></li>
</ul>
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
</ul>
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">240 Yard
Shuttles (6 x 40 yards)</span></b></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Set up</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Place 2 cones 40 apart
(40 steps, 3 or 4 houses, etc)</span><span style="color: black; font-family: "times new roman" , "serif";"> (<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Notice it says yards not feet</i></b>)</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">On go you sprint from 1 cone to the other 3x</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">You must touch a foot or hand past the cones
for the rep to count.</span></li>
</ul>
</ul>
</ul>
<ul>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo2;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Reps (High School times – see below for MS and Youth Adjustments)</span></b></li>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Run from 1<sup>st</sup> cone to the 2
cone and back 3 times </span></li>
<ul>
<li>Take <span style="font-family: "times new roman" , "serif";">2
minute rest between sets</span></li>
</ul>
</ul>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="font-family: "times new roman" , "serif";">HS players complete 4 sets of this </span> </span></li>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">run 240 yards, rest, run 240 yards, rest, run 240
yards, run 240 yards, done</span></li>
</ul>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">MS and Youth players complete 3 sets.</span></li>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">run 240 yards, rest, run 240 yards, rest, run 240
yards, done</span></span></span></li>
</ul>
</ul>
</ul>
</ul>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"> </span></b><ul><ul style="margin-top: 0in;" type="circle"><ul>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Adjustments</span></b></li>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">MS players take a 2:15 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players take a 2:30 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
</ul>
</ul>
</ul>
<ul><ul style="margin-top: 0in;" type="circle"><ul>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Goal</span></b></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">HS players<span style="mso-spacerun: yes;">
</span>- Under 1:00 minute (Middies under 0:50 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">MS players -<span style="mso-spacerun: yes;">
</span>Under 1 minute 15 seconds </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players -<span style="mso-spacerun: yes;"> </span>Under 1 minute 30 seconds </span></li>
</ul>
</ul>
</ul>
<br />
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">Please
complete the wall ball drills to finish for the day.</span><br />
<div align="center" class="MsoNormal" style="text-align: center;">
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br />
<br />
<b><span style="font-family: "times new roman" , "serif";">Burning River Wall Ball</span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
</div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">HS
players<span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Goalies
– 30 of strong hand only</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, NO Cradle, Throw Left</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
</ul>
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"> </span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">High
school players – you should be able to do most of these drills while walking or
jogging down the wall.</span></li>
</ul>
<span style="font-family: "times new roman" , "serif";"><br /></span>Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-66175232358038580492020-06-01T18:08:00.003-04:002020-06-01T18:09:38.063-04:00Tuesday, June 2 – Conditioning (Enter Your Mile Time)<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , "serif";">Please see our
website under Covid for any of these exercises if you don’t know them. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></li>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">180s (4 x 20) – run 10 yards turn
and finish backward.<span style="mso-spacerun: yes;"> </span><br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 and 10 yard agilities </span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">This drill is a full speed backward drill in a 5 or 10 yard area.
Defenders will place toes on the line in a good stance & body
position (chin over toes). On command, defenders will backpedal 5 or 10
yards, plant foot and sprint forward to the line, then backpedal and
plant foot again and sprint past the line.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 3x at 5 yards and 3x at 10 yards </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coaching Points - </span></b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stress chin
over the toes, vigorous arm movement, leverage foot and head up as they
sprint forward<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></li>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 x 20 yards </span></li>
</ul>
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">A Mile Run For Time ( <span style="background: greenyellow;">Post
your time) </span></span></b></li>
</ul>
<ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"> Goal</span></b></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">HS players<span style="mso-spacerun: yes;">
</span>- Under 7:00 minute (Middies under 6 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">MS players -<span style="mso-spacerun: yes;">
</span>Under 8:00 minutes </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players -<span style="mso-spacerun: yes;"> </span>Under 10 minutes </span></li>
</ul>
</ul>
<br />
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">Please
complete the wall ball drills to finish for the day.</span><br />
<br />
<br />
<br />
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;"> </span>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "times new roman" , "serif";">Burning River Wall Ball</span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">HS
players<span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Goalies
– 30 of strong hand only</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, NO Cradle, Throw Left</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
</ul>
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"> </span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">High
school players – you should be able to do most of these drills while walking or
jogging down the wall.</span></li>
</ul>
<span style="font-family: "times new roman" , "serif";"> </span><ul><ul style="margin-top: 0in;" type="circle"></ul>
</ul>
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<![endif]-->Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-86638485021938300282020-05-31T16:28:00.004-04:002020-05-31T16:29:10.834-04:00Monday, June 1 – Conditioning (No Time Just Initials Today)<br />
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
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<span style="font-family: "times new roman" , "serif";">Please see our
website under Covid for any of these exercises if you don’t know them. </span></div>
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<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
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<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 6.0pt;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">180s (4 x 20) – run 10 yards turn
and finish backward.<span style="mso-spacerun: yes;"> </span></span></li>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><br /></span>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 and 10 yard agilities </span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">This drill is a full speed backward drill in a 5 or 10 yard area.
Defenders will place toes on the line in a good stance & body
position (chin over toes). On command, defenders will backpedal 5 or 10
yards, plant foot and sprint forward to the line, then backpedal and
plant foot again and sprint past the line.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 3x at 5 yards and 3x at 10 yards </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coaching Points - </span></b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stress chin
over the toes, vigorous arm movement, leverage foot and head up as they
sprint forward</span></li>
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<br />
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 x 20 yards </span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">300 Yard
Shuttles (6 x 50 yards)</span></b></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Set up</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Place 2 cones 50 apart
(50 steps, 3 or 4 houses, etc)</span><span style="color: black; font-family: "times new roman" , "serif";"> (<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Notice it says yards not feet</i></b>)</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></u></b></li>
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for the rep to count.</span></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo2;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman" , "serif";">R</span><span style="font-family: "times new roman" , "serif";">eps / Goal
(High School times – see below for MS and Youth Adjustments)</span></b></li>
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<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Run from 1<sup>st</sup> cone to the 2
cone and back 3 times in 1:10 (Middies should be under 1:00)</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></u></b></li>
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<li><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
minute rest</span></li>
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<li><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Repeat 4x (run 300 yards, rest, run 300 yards, rest, run 300
yards, run 300 yards, done)</span><span style="font-family: "times new roman" , "serif";"></span></li>
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<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Adjustments</span></b></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">MS players take a 2:15 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players take a 2:30 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">HS players complete 4 sets of this.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">MS and Youth players complete 3 sets.</span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman" , "serif";"> </span></b></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Goal</span></b></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">HS players<span style="mso-spacerun: yes;">
</span>- Under 1:10 minute (Middies under 1 minute)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">MS players -<span style="mso-spacerun: yes;">
</span>Under 1 minute 25 seconds </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players -<span style="mso-spacerun: yes;"> </span>Under 1 minute 40 seconds </span></li>
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<span style="color: black; font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">Please
complete the wall ball drills to finish for the day.</span><br />
<br />
<br />
<br />
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<b><span style="font-family: "times new roman" , "serif";">Burning River Wall Ball</span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">HS
players<span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Goalies
– 30 of strong hand only</span><span style="font-family: "times new roman" , "serif";"> </span></li>
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<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
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<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
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<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, NO Cradle, Throw Left</span><span style="font-family: "times new roman" , "serif";"> </span></li>
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<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span><span style="font-family: "times new roman" , "serif";"> </span></li>
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<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span></li>
</ul>
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
</ul>
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<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"> <span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span><br />
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<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">High
school players – you should be able to do most of these drills while walking or
jogging down the wall.</span></li>
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<![endif]-->Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-66136663945323330772020-05-28T18:01:00.001-04:002020-05-28T18:01:06.233-04:00Friday, May 29 - Conditioning<!--[if !mso]>
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<br />
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;"><br /></span></b><b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman","serif";">Please see our
website under Covid for any of these exercises if you don’t know them. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman","serif";">Dynamic
Stretching </span><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Starts
(5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">High
Knee to Striders (4 x 40 switch at 20 yards) – striders are just long
steps</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="color: black; font-family: "Times New Roman","serif";">Backward sprints 3 x 20 yards </span><span style="font-family: "Times New Roman","serif";">– 20 second rest between</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">6
x 40 yards – 20 second rest between</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 6.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Jaguars
(<span style="background: lime; mso-highlight: lime;">Initial the google
doc.<span style="mso-spacerun: yes;"> </span>No need to post times for this
conditioning</span>)</span></li>
</ul>
<ul><ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo3;"><span style="font-family: "Times New Roman","serif";">Set up</span></li>
<ul>
<li><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span></b><span style="color: black; font-family: "Times New Roman","serif";">Set out 2 cones 20 yards apart.<span style="mso-spacerun: yes;">
</span>(<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Notice it says yards not feet</i></b>)</span></li>
<li><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span></b><span style="color: black; font-family: "Times New Roman","serif";">On go you sprint from 1 cone to the other the specified number of
times.</span></li>
<li><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span></b><span style="color: black; font-family: "Times New Roman","serif";">You must touch a foot or hand past the cones for the rep to count.</span></li>
</ul>
</ul>
</ul>
<ul><ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo3;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif";">Reps / Goal
(High School times – see below for MS and Youth Adjustments)</span></b></li>
</ul>
</ul>
<ul style="margin-left: 80px;">
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">15
x in 75 seconds<span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif";">2
minute rest</span></li>
</ul>
<li><span style="font-family: "Times New Roman","serif";">12
x in 65 seconds</span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif";">90
second rest</span></li>
</ul>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif";">9
x in 45 seconds</span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif";">60
second rest</span></li>
</ul>
<li><span style="font-family: "Times New Roman","serif";">6
x in 35 seconds</span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif";"> </span></b></li>
</ul>
<ul><ul>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif";">Adjustments</span></b></li>
</ul>
</ul>
<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle"><ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman","serif";">MS players </span></i></b></li>
</ul>
</ul>
</ul>
<br />
<ul style="margin-left: 120px;">
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span><span style="font-family: "Times New Roman","serif";">5
x in 85 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2:15
minute rest</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">12
x in 70 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">1:45
minute rest</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">9
x in 55 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">70
second rest</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">6
x in 40 seconds</span></li>
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<br /></div>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman","serif";">Youth players<span style="mso-spacerun: yes;">
</span></span></i></b></li>
</ul>
</ul>
</ul>
<ul style="margin-left: 120px;">
<li><span style="font-family: "Times New Roman","serif";">15
x in 90 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2:30
minute rest</span></li>
</ul>
<li><span style="font-family: "Times New Roman","serif";">12
x in 75 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2:00
minute rest</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif";">9
x in 60 seconds</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">75
second rest</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">6
x in 45 seconds</span></li>
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<br /></div>
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<span style="color: black; font-family: "Times New Roman","serif";"><i><b>Please complete the
wall ball drills to finish for the day.</b></i><br clear="all" style="page-break-before: always;" />
</span><span style="font-family: "Times New Roman","serif";"></span></div>
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<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">HS
players<span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Goalies
– 30 of strong hand only</span></li>
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<ul>
<li><span style="font-family: "Times New Roman","serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
<li>1 h<span style="font-family: "Times New Roman","serif";">anded - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: "Times New Roman","serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Left, NO Cradle, Throw Left</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
<li>
<span style="font-family: "Times New Roman","serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">High school players –
you should be able to do most of these drills while walking or jogging down the wall</span></li>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-74876940175392314502020-05-26T19:35:00.003-04:002020-05-26T19:37:14.055-04:00Wednesday, May 27 - Conditioning <!--[if !mso]>
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<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , "serif";">Please see our
website under Covid for any of these exercises if you don’t know them.<span style="mso-spacerun: yes;"> </span></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b><br /><br /><b><u></u></b></li>
<li><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b><span style="font-family: "times new roman" , "serif";">Starts
(5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)</span>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">High
Knee to Striders (4 x 40 switch at 20 yards) – striders are just long
steps</span></li>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="color: black; font-family: "times new roman" , "serif";">Backward sprints 3 x 20 yards </span><span style="font-family: "times new roman" , "serif";">– 20 second rest between</span><span style="font-family: "times new roman" , "serif";"> </span></li>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">6
x 40 yards – 20 second rest between</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></b></li>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b><br />
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coach Perez’s
</span></b></li>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 – 25 yard sprints (rest 5 secs)</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level4 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">1 minute of rest</span></li>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4 – 50 yard sprints (rest 10
secs)</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level4 lfo1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">1:15 minute of rest</span></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">HS players<span style="mso-spacerun: yes;">
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and 50 yard dash sets)<span style="mso-spacerun: yes;"> </span></span></li>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level3 lfo1;"><span style="font-family: "times new roman" , "serif";">Youth players<span style="mso-spacerun: yes;">
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level4 lfo1;"><span style="font-family: "times new roman" , "serif";">add 10 seconds to the
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level4 lfo1;"><span style="font-family: "times new roman" , "serif";">Add 30 seconds to the
rest amount btw sprint type (e.g. 1:30 minutes of rest between 25 yard
and 50 yard dash sets)<span style="mso-spacerun: yes;"> </span></span></li>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="background-color: yellow;"><b><span style="font-family: "times new roman" , "serif";">Burning
River Wall Ball</span></b></span></div>
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<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">HS
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Goalies
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<br />
<ul>
<li><span style="font-family: "times new roman" , "serif";">2 handed - Catch Right, 1 Cradle, Throw Right</span><span style="font-family: "times new roman" , "serif";"> </span></li>
<li><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span><span style="font-family: "times new roman" , "serif";"></span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">1
handed - Catch Right, 1 Cradle, Throw Righ</span><span style="font-family: "times new roman" , "serif";"></span><span style="font-family: "times new roman" , "serif";"></span><span style="font-family: "times new roman" , "serif";"> </span></li>
<li><span style="font-family: "times new roman" , "serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Catch Right, NO Cradle, Throw Right</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Catch Left, NO Cradle, Throw Left</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand,
throw left, catch left and roll back to right hand</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> </span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">If
you want to push it do a set of throw behind the back and catch forward.</span><span style="font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;"> </span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">High school players –
you should be able to do most of these drills while walking or jogging down the
wall</span><span style="font-family: "times new roman" , "serif";"></span></li>
</ul>
<br />Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-19558709920132652512020-05-25T21:34:00.002-04:002020-05-25T21:34:19.708-04:00Tuesday, May 26 - Conditioning<!--[if !mso]>
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<span style="font-family: "Times New Roman","serif";">Please see our website
under Covid for any of these exercises if you don’t know them.<span style="mso-spacerun: yes;"> </span></span></div>
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<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman","serif";">Dynamic
Stretching </span><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Starts
(5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)</span><span style="color: black; font-family: "Times New Roman","serif";"> </span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">High
Knee to Striders (4 x 40 switch at 20 yards) – striders are just long
steps</span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="color: black; font-family: "Times New Roman","serif";">Backward sprints 3 x 20 yards </span><span style="font-family: "Times New Roman","serif";">– 20 second rest between</span><span style="font-family: "Times New Roman","serif";"> </span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">6
x 40 yards – 20 second rest between</span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">1
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 5
minutes</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">17s - <b style="mso-bidi-font-weight: normal;"><span style="background: lime; mso-highlight: lime;">(Post your best time in to the google doc - That is the best time for 1 set of 17)</span></b></span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><span style="font-family: "Times New Roman","serif";">Set up</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">Set out 2 cones 15 yards apart.<span style="mso-spacerun: yes;"> </span></span></li>
</ul>
</ul>
</ul>
<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif";">Completing</span></b></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">On go you sprint from 1 cone to the other 17x</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">You must touch a foot or hand past the cones
for the rep to count.</span><span style="color: black; font-family: "Times New Roman","serif";"> </span></li>
</ul>
</ul>
</ul>
<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle"><ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">HS players take a 2 minute rest between sets.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">MS players take a 2:15 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">Youth players take a 2:30 minute rest between
sets.<span style="mso-spacerun: yes;"> </span></span></li>
</ul>
</ul>
</ul>
<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle"><ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">HS players complete 4 sets of this.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">MS and Youth players complete 3 sets.</span></li>
</ul>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<ul style="margin-top: 0in;" type="disc"><ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level2 lfo1;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif";">Goal</span></b></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">HS players <span style="mso-spacerun: yes;"> </span>- Under 1 minute</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">MS players -<span style="mso-spacerun: yes;">
</span>Under 1 minute 15 seconds </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level3 lfo1;"><span style="font-family: "Times New Roman","serif";">Youth players -<span style="mso-spacerun: yes;"> </span>Under 1 minute 30 seconds </span></li>
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</ul>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.5in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";"><span style="text-decoration: none;"></span></span></u></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; font-family: "Times New Roman","serif";"><b>Please complete the wall ball drills to finish for the day.</b><br clear="all" style="page-break-before: always;" />
</span><span style="mso-no-proof: yes;"></span><span style="font-family: "Times New Roman","serif";">Burning
River Wall Ball</span></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">HS
players <span style="mso-spacerun: yes;"> </span>- 25 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">MS
players -<span style="mso-spacerun: yes;"> </span>20 of each</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1;"><span style="font-family: "Times New Roman","serif";">Youth
players -<span style="mso-spacerun: yes;"> </span>15 of each</span></li>
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<span style="font-family: "Times New Roman","serif";"></span></div>
<br />
<ul>
<li><span style="font-family: "Times New Roman","serif";">2
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Left, 1 Cradle, Throw Left</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">1
handed - Catch Right, 1 Cradle, Throw Right</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">1
handed - Catch Left, 1 Cradle, Throw Left</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Right, NO Cradle, Throw Right</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch Left, NO Cradle, Throw Left</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch and Switch - Throw right, catch right, split dodge to left hand,
throw left, catch left and split back to right hand</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Catch and Roll - Throw right, catch right, roll to your to left hand, throw
left, catch left and roll back to right hand</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Twister / back handed – Throw right, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch right </span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
handed - Twister / back handed – Throw left, catch backhanded.<span style="mso-spacerun: yes;"> </span>Throw backhanded, catch left.</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">If
you want to push it do a set of throw behind the back and catch forward.</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">High
school players – you should be able to do most of these drills while walking or
jogging down the wall.</span></li>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-9734034391118575182020-05-11T10:28:00.000-04:002020-05-11T10:28:32.480-04:00May 11-17 Lacrosse Plan - Weekly Strength Plans<!--[if gte mso 9]><xml>
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
secs of Samson Stretch</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Good Mornings</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Butt Kickers (R&L = 1) </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
High Knees (R&L = 1)</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Lunge</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Situps </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
KB Swings </span></li>
</ul>
</ul>
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout - <span style="mso-spacerun: yes;"></span></span><b><i><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">10 minutes as many reps as possible</span></i></b><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"></span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Lunges (L=1, R=2) </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Situps</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Pushups</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Flutter Kicks</span></li>
</ul>
</ul>
<br />
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 2 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">15
jumping jacks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">12
bicycle crunches</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">9
KB swings </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">6
air squats</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">3
Pushups</span></li>
</ul>
</ul>
<span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"> </span><br />
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – </span><b><i><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">15
minutes as many reps as possible</span></i></b><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"></span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">24
KB Swings (use whatever weight you have)</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">200
meter run or 1 minute of jump rope</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">18
air squats</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">200
meter run</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">12
hand release pushups or pullups</span></li>
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</ul>
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 3 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
secs of Samson Stretch</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
flutter kicks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
squats</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">5
pushups or pullups</span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"> </span></li>
</ul>
</ul>
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – 4 rounds for time </span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20
Thrusters </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20
burpees </span></li>
<li><span style="color: black; font-family: "courier new"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20 flutter kicks (R&L = 1)</span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
<li><span style="color: black; font-family: "courier new"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20 box jumps</span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
<li><span style="color: black; font-family: "courier new"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20 situps</span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 4 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup<span style="mso-spacerun: yes;">
</span>(3 sets of 10)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">jumping
jacks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">bicycle
crunches</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">plank
jacks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">flutter
kicks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">squats </span></li>
</ul>
</ul>
<span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – 4 rounds for time </span></li>
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">30 burpees </span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">10 Lunges</span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">20 burpees</span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">10 Lunges</span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">200 meter run or 1 minute of jump rope.</span></li>
</ul>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-83312361296698804282020-05-11T09:37:00.001-04:002020-05-11T09:38:06.982-04:00May 11-17 Lacrosse Plan - Weekly Conditioning Plans<!--[if gte mso 9]><xml>
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1 </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">–
Footwork Day</span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><br />
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Get
ups 2 x 4 position </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">4
corner (10 one way, 10 other way) forward sprint, left cari’s, back,
sidestep.<span style="mso-spacerun: yes;"> </span>(10 yard box)</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Do 6 sets</span></li>
</ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Triangle
drills</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Three cones 10 yards apart in triangle.<span style="mso-spacerun: yes;"> </span>From cone 1 to 2 shuffle to left, From
2 to 3 shuffle right shoulder leads.<span style="mso-spacerun: yes;">
</span>From 3 to 1 backpedal.<span style="mso-spacerun: yes;"> </span>Do 3
times in a row.<span style="mso-spacerun: yes;"> </span>(4 sets) </span></li>
</ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">5
x 40 yards – 20 second rest between </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for
10 minutes</span></li>
</ul>
<br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">Day 2 - Conditioning Day</span></u></b><br />
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">(See brlax.net under blog for
details)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Get
ups 2 x 4 position </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="color: black; font-family: "times new roman" , "serif";">Ins and outs (</span><span style="font-family: "times new roman" , "serif";">Drill
description; mark a course 40 yds long and divide into equal 10 yd
segments.)</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Each "In" is an acceleration push
that is followed by an "out," which is relaxing (while running
fast), taking some sips of air, and coasting off the previous
acceleration push. </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b><span style="font-family: "times new roman" , "serif";">IN =</span></b><span style="font-family: "times new roman" , "serif";">
With a standing start, stride to the first mark. When the athlete hits the
10 yd mark, with maximum acceleration, exert maximum force and speed
while holding the breath through the first "in phase". </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><b><span style="font-family: "times new roman" , "serif";">OUT =</span></b><span style="font-family: "times new roman" , "serif";">
After the "in," slightly coast (relax while running fast) and
breathe while maintaining speed through "out" section. Once the
athlete hits the next mark (acceleration POINT), this is followed by
another "in" acceleration push.</span></li>
</ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">3
x 100 yards – 40 second rest between</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">6
x 40 yards – 20 second rest between</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">17s
(3 sets)</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Set out 2 cones 15 yards apart.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">On go you sprint from 1 cone to the other 17x</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">The goal is less than<span style="mso-spacerun: yes;"> </span>1 minute</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Take a 2 minute rest </span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Do 3 sets of this.</span></li>
</ul>
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<br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">Day 3 – Footwork Day</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"></span></b><br />
<ul>
<li><a href="https://www.blogger.com/u/1/null" name="OLE_LINK2"></a><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching</span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";"></span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";">Ankle
hop <a href="https://www.blogger.com/u/1/null" name="jump"></a></span></span></span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="mso-bookmark: jump;"><span style="font-family: "times new roman" , "serif";">Keeping your
feet together and remaining in one place hop up and down using only your
ankles and calves. Concentrate on getting as high as you can and
exploding off the ground as soon as you land. </span></span></span></span></li>
</ul>
<span style="mso-bookmark: jump;"></span>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";">Split
squat</span></span></span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span lang="EN" style="color: black; font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Stand with feet hip width apart. Take left leg and step back
approximately 2 feet standing on the ball of back foot.<span style="mso-tab-count: 1;"> </span></span></span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";"></span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span lang="EN" style="color: black; font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Feet should be positioned at a staggered stance with head and back
erect and straight in a neutral position. </span></span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";"></span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span lang="EN" style="color: black; font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Lower body by bending at right hip and knee until thigh is parallel
to floor then immediately explode vertically.</span></span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";"></span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span lang="EN" style="color: black; font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Switch feet in the air so that the back foot lands forward and vice
versa.</span></span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";"></span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span lang="EN" style="color: black; font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Prior to takeoff extend the ankles to their maximum range (full
plantar flexion) ensure proper mechanics.</span></span></span><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";"></span></span></span></li>
</ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";">90-180-270-360
single foot, double foot.</span></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="mso-bookmark: OLE_LINK1;"><span style="mso-bookmark: OLE_LINK2;"><span style="font-family: "times new roman" , "serif";">Rockets
4 x 40 yards – each step faster</span></span></span></li>
<span style="mso-bookmark: OLE_LINK2;"></span><span style="mso-bookmark: OLE_LINK1;"></span>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for
10 minutes</span></li>
</ul>
<br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">Day 4 - Conditioning Day</span></u></b><br />
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">10
yard single leg hops (2x each leg) </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">High
knees to striders (20 yards to 20 yards switch at cone or on whistle)</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Mountain
climbers(2 sets of 60 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Backward
Sprints and Skips (4 x 40 yards)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Superman
(4 x 40 yards)</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">180’s
- 2 x 40 back start, 2 x 40 front start</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level2 lfo1;"><span style="font-family: "times new roman" , "serif";">Sprint one direction at midpoint rotate 180
and finish other way</span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Sprints
4 x 100 yards</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">300
yard shuttle (6 x 50 yards)</span></li>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-49020630528790398862020-05-04T11:15:00.001-04:002020-05-04T11:15:53.838-04:00May 4-10 Lacrosse Plan - Weekly Strength Plans <!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1 </span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">15
butt kickers</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">15
jumping jacks</span></li>
<li><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
pushups</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
air squats</span></li>
</ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Workout – 4 rounds for time</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
thrusters (use whatever weight you have)</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
burpees</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
situps</span></li>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 2 </span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<ul>
<li><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
secs of Samson Stretch</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Jumping Jacks</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Air Squats</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Russian Twists</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Jumping Jacks</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Flutter Kicks (L&R = 1) </span></li>
</ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Workout – <span style="mso-spacerun: yes;"> </span>50, 40, 30, 20, 10</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Lunges
(L=1, R=2) </span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Squats
</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Situps</span></li>
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<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 3 </span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
good mornings</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
single under jump rope or jumping jacks </span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
Lunges (L&R = 1)</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">5
pushups or pullups</span></li>
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<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Workout – 5 rounds for time</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
Squats </span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
Box Jumps </span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
pushups</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">20
Flutter Kicks</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">200 meter run or 120 single under jump rope </span></li>
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<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 4 </span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
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<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Warmup (3 rounds off)</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
situps</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
squats</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
flutter kicks</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
plank jacks</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">10
bicycle crunches</span></li>
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<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b><i><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">15 minutes as many reps as possible</span></i></b><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;"></span></li>
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<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">50 Mountain Climbers (R and L = 1 rep)</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">10 Dips (chair or bench okay)</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">30 Flutter kicks (R and L = 1 rep)</span></li>
<li><b><i><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">Burpees - </span></i></b><i><span style="font-family: "Times New Roman","serif"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">@ 5
Minutes stop your reps and do 10 Burpees. @ 10 Minutes stop your reps and do 10
Burpees</span></i><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;"> </span></b></li>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-27201617033525052582020-05-04T11:04:00.000-04:002020-05-04T11:04:54.426-04:00May 4-10 Lacrosse Plan - Weekly Video Work <!--[if gte mso 9]><xml>
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<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">10
man ride - <a href="https://www.youtube.com/watch?v=bjIKPeCmhwc">Video</a></span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">UNC
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</ul>
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<li><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;">Offense</span></b></li>
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<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Virginia
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<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Rutgers
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Drills with Mike Poppleton - <a href="https://www.youtube.com/watch?v=AmE4tEvPeOk">Video</a> </span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">FOA
Beast Lab - The second move - <a href="https://www.blogger.com/u/2/Video">Video</a> </span></li>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-81243120145790049402020-05-04T10:53:00.000-04:002020-05-04T10:55:14.005-04:00May 4-10 Lacrosse Plan - Weekly Conditioning Plans<!--[if gte mso 9]><xml>
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1 </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">–
Footwork Day</span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
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<li><span style="color: windowtext; font-family: "times new roman" , "serif";">Dynamic Stretching</span></li>
<li><span style="font-family: "times new roman" , "serif";">Mountain
climbers(2 sets of 30 seconds)</span></li>
<li><span style="font-family: "times new roman" , "serif";">Get
Ups (3 pos. crab, situps, pushups) – 2 x 40 yards</span></li>
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</ul>
<li><span style="color: windowtext; font-family: "times new roman" , "serif";">10 yard single leg hops (2x each leg) </span></li>
<li><span style="color: windowtext; font-family: "times new roman" , "serif";">6 sets of 20 yards to and back (run 20 yards touch line
run 20 yards back for 1 set) </span></li>
<li><span style="font-family: "times new roman" , "serif";">Ladder
drills (2x each) <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
agility drills (2x each)<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope (1x routine)</span></li>
<li><span style="font-family: "times new roman" , "serif";">All
these drills are on our website at <a href="http://www.brlax.net/">www.brlax.net</a>
under Blog </span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">Day 2 - Conditioning</span></u></b></div>
<ul style="margin-top: 0in;" type="disc">
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching </span><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">(See brlax.net under blog for
details)</span></li>
<li><span style="font-family: "times new roman" , "serif";">Starts
(5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)</span></li>
<li><span style="font-family: "times new roman" , "serif";">High
Knee to Striders (4 x 40 switch at 20 yards) – striders are just long
steps</span></li>
<li><span style="font-family: "times new roman" , "serif";">Backward
sprints 3 x 20 yards</span></li>
<li><span style="font-family: "times new roman" , "serif";">Place
2 cones 20 yards apart.<span style="mso-spacerun: yes;"> </span>On start
complete the #of sprints between them listed below.<span style="mso-spacerun: yes;"> </span> </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";"><span style="font-family: "times new roman" , "serif";">15
x in 75 seconds</span> </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">2
minute rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif";">12
x in 65 seconds</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">90
second rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif";">9
x in 45 seconds</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">60
second rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif";">6
x in 35 seconds</span></li>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 3 </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif";">–
Footwork Day</span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span><span style="font-family: "times new roman" , "serif";"> </span></div>
<br />
<ul>
<li><span style="font-family: "times new roman" , "serif";">Dynamic
Stretching</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">Starts
(10 x 10 yards) (Hand Clap, 3 pt, 4 pt stance)</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="color: black; font-family: "times new roman" , "serif";">Backward sprints (4 x 40 yards)</span><span style="font-family: "times new roman" , "serif";"></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="font-family: "times new roman" , "serif";">10
x 40 yards</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1;"><span style="background-color: white;"><span style="font-family: "times new roman" , "serif";">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for
10 minutes</span></span></li>
</ul>
<br />
<br />
<span style="background-color: white;"><span style="font-family: "times new roman" , "serif";"><b style="mso-bidi-font-weight: normal;"><u><span style="background-attachment: scroll; background-image: none; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "times new roman" , "serif";">Day 4 - Conditioning
Day</span></u></b></span><span style="background-attachment: scroll; background-image: none; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "times new roman" , "serif";"> </span></span><br />
<ul>
<li><span style="background-color: white;"><span style="background-attachment: scroll; background-image: none; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "times new roman" , "serif";">Dynamic Stretching</span><span style="font-family: "times new roman" , "serif";"> </span></span></li>
<li><span style="background-color: white;"><span style="font-family: "times new roman" , "serif";">5
and 10 yard agilities </span><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;"> </span></span></li>
<ul>
<li><span style="background-color: white;"><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">This
drill is a full speed backward drill in a 5 or 10 yard area. </span></span></li>
<li><span style="background-color: white;"><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Players will place toes on the line in a good stance & body position (chin
over toes). </span></span></li>
<li><span style="background-color: white;"><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">On command, players will backpedal 5 or 10 yards, plant
foot and sprint forward to the line, then backpedal and plant foot again
and sprint past the line.</span></span></li>
<li><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Do 3x
at 5 yards and 3x at 10 yards </span></li>
<li><b><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Coaching
Points - </span></b><span lang="EN" style="font-family: "times new roman" , "serif"; mso-ansi-language: EN;">Stress chin over the toes, vigorous arm movement,
leverage foot and head up as they sprint forward</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif";">Backwards
skips and sprints – 40 yards <span style="mso-spacerun: yes;"> </span>(2x
each)</span></li>
<li><span style="font-family: "times new roman" , "serif";">Middies
</span><span style="font-family: "times new roman" , "serif";"> </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Set three (3) cones out that are at 0, 15
yards, 30 yards (older players can move these to 20 & 40)</span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"> </span></b></li>
</ul>
</ul>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"></span></b><br />
<ul><ul>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Set 1</span></b><span style="font-family: "times new roman" , "serif";"> </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Starting at the 1<sup>st</sup> cone run to
the second cone (15 yards) and back 4x in 30 secs.</span></li>
<li><span style="font-family: "times new roman" , "serif";">30 seconds of rest</span></li>
<li><span style="font-family: "times new roman" , "serif";">Repeat for 3 sets in total (run, rest, run,
rest, run, rest)</span></li>
<li><span style="font-family: "times new roman" , "serif";">Take 3 minutes of rest</span><br /><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"> </span></b></li>
</ul>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Set 2</span></b></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Starting at the 1<sup>st</sup> cone run to
the third cone (30 yards) and back 2x in 30 secs.</span></li>
<li><span style="font-family: "times new roman" , "serif";">30 seconds of rest</span></li>
<li><span style="font-family: "times new roman" , "serif";">Repeat for 3 sets in total (run, rest, run,
rest, run, rest)</span></li>
<li><span style="font-family: "times new roman" , "serif";">Take 3 minutes of rest</span><br /><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";"> </span></b></li>
</ul>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif";">Set 3</span></b><span style="font-family: "times new roman" , "serif";"> </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif";">Starting at the 1<sup>st</sup> cone run to
the 2<sup>nd</sup> cone 2x. Then to the third cone and back 1x in 30
secs.</span></li>
<li><span style="font-family: "times new roman" , "serif";">In that order 1<sup>st</sup> to 2<sup>nd</sup>,
1<sup>st</sup> to 2<sup>nd</sup> and 1<sup>st</sup> to 3<sup>rd</sup> </span><span style="font-family: "times new roman" , "serif";"></span></li>
<li><span style="font-family: "times new roman" , "serif";">30 seconds of rest</span><span style="font-family: "times new roman" , "serif";"> </span></li>
<li><span style="font-family: "times new roman" , "serif";">Repeat for 3 sets in total (run, rest, run,
rest, run, rest)</span><span style="font-family: "times new roman" , "serif";"> </span></li>
</ul>
</ul>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-15165668992196182572020-04-27T11:16:00.000-04:002020-04-27T11:16:47.180-04:00April 27-31 Lacrosse Plan - Weekly Video Work <!--[if gte mso 9]><xml>
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<li><b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Transition</span></b>
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<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Face-Off Transition, Scoring Goals Off Face-Offs - </span><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;"><a href="https://www.youtube.com/watch?time_continue=5&v=SSpp2n4vuwk&feature=emb_logo"><span style="text-decoration: none; text-underline: none;">Video</span></a></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-themecolor: text1;"> </span></b></li>
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<span style="font-size: 11.0pt;">Faceoffs</span></h1>
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Beast Lab - Stance Variations & Hand Placement - </span><a href="https://www.youtube.com/watch?time_continue=214&v=n_od10xh7D8&feature=emb_logo"><b><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">Video</span></b></a><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-75692785535358440422020-04-27T11:12:00.000-04:002020-05-04T11:12:06.261-04:00April 27-31 Lacrosse Plan - Weekly Strength Plans <!--[if gte mso 9]><xml>
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<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1</span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">15
butt kickers</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">15
jumping jacks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
pushups</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
air squats</span></li>
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<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – 8 minutes – as many reps as
possible (AMRAP)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
thrusters</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
backwards dips</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
burpees</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
box jumps or step ups</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20
situps</span></li>
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<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 2 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
good mornings</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
flutter kicks (L&R = 1) </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
planks with left and right shoulder taps</span></li>
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<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – 5 rounds for time – 15 minute cap</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">15
KB Swings</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
situps</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">15
thrusters</span></li>
<li><span style="color: black; font-family: "courier new"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20 flutter kicks (L&R = 1)</span><b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></u></b></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 3 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (8 Minutes of)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
good mornings</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20
single under jump rope or jumping jacks </span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Lunges (L&R = 1)</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">5
pushups or pullups</span></li>
</ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Workout – 16 minutes – as many reps as
possible (AMRAP)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
Lunges (L&R = 1)</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
pushups</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
burpees</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
backwards dips</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">20
bicycle crunches</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 4 </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">Warmup (3 rounds off)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
situps</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
squats</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
flutter kicks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
plank jacks</span></li>
<li><span style="color: black; font-family: "courier new"; mso-fareast-font-family: "Courier New"; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; mso-themecolor: text1;">10
bicycle crunches</span></li>
</ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Competing
ladders of Air Squats and Pushups </span></li>
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4,
8, 12, 16, 20, 24, 28, 32 of squats</span></li>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">16,
14, 12, 10, 8, 6, 4, 2 of pushups</span></li>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Alternate
the air squats and pushups.<span style="mso-spacerun: yes;"> </span></span></li>
<li>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">So 4 Squats and 16
pushups, 8 Squats and 14 pushups, 12 squats and 12 pushups, etc.</span></li>
</ul>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-75423358858023980062020-04-27T11:07:00.001-04:002020-04-27T11:07:47.297-04:00April 27-31 Lacrosse Plan - Weekly Conditioning Plans<!--[if gte mso 9]><xml>
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<![endif]--><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 1 </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";">–
Footwork Day</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span>
<br />
<ul>
<li><span style="font-family: "Times New Roman","serif";">Dynamic
Stretching<span style="color: black;"></span></span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Mountain
climbers(2 sets of 30 seconds)</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Get
Ups (3 pos. crab, situps, pushups) – 2 x 40 yards</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">180’s
- 2 x 40 back start, 2 x 40 front start</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Sprint one direction at midpoint
rotate 180 and finish other way</span></li>
</ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">10
yard single leg hops (2x each leg) <span style="color: black;"></span></span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif";">6
sets of 20 yards to and back (run 20 yards touch line run 20 yards back for 1
set) <span style="color: black;"></span></span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Ladder
drills (2x each) <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line agility
drills (2x each) <span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope (1x routine)</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">All
these drills are on our website at <a href="http://www.brlax.net/">www.brlax.net</a>
under Blog</span></li>
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<br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";">Day 2 - Conditioning</span></u></b></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Dynamic
Stretching</span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt
stance)</span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">High Knee to Striders (4 x 40 switch at 20 yards) – striders are
just long steps</span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Backward Sprints and Skips (4 x 20 yards)</span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">240 yards shuttles</span></li>
<ul>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Put 2 cones 40 yards
apart.<span style="mso-spacerun: yes;"> </span></span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Run down and back 3 x
</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">You have 45-50 sec to
complete</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Rest for 2 minutes
btw sets</span></li>
<li><span style="color: black; font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Do 3 sets</span><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="text-decoration: none;"> </span></span></u></b></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Day 3 </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";">–
Footwork Day</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "Times New Roman","serif";">Dynamic Stretching</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Ankle
hop 2 x 30 seconds</span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Keeping
your feet together and remaining in one place hop up and down using only your
ankles and calves. Concentrate on getting as high as you can and exploding off
the ground as soon as you land. </span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Split
squat 2 x 30 seconds</span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span lang="EN" style="color: black; font-family: "Times New Roman","serif"; mso-ansi-language: EN;">Stand with feet hip width apart. Take left
leg and step back approximately 2 feet standing on the ball of back foot.<span style="mso-tab-count: 1;"> </span></span><span style="font-family: "Times New Roman","serif";"></span></li>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span lang="EN" style="color: black; font-family: "Times New Roman","serif"; mso-ansi-language: EN;">Feet should be positioned at a staggered
stance with head and back erect and straight in a neutral position. </span><span style="font-family: "Times New Roman","serif";"></span></li>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span lang="EN" style="color: black; font-family: "Times New Roman","serif"; mso-ansi-language: EN;">Lower body by bending at right hip and knee
until thigh is parallel to floor then immediately explode vertically.</span><span style="font-family: "Times New Roman","serif";"></span></li>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span lang="EN" style="color: black; font-family: "Times New Roman","serif"; mso-ansi-language: EN;">Switch feet in the air so that the back foot
lands forward and vice versa.</span><span style="font-family: "Times New Roman","serif";"></span></li>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span lang="EN" style="color: black; font-family: "Times New Roman","serif"; mso-ansi-language: EN;">Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) ensure proper mechanics.</span><span style="font-family: "Times New Roman","serif";"></span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Tuck
Jumps (Knees to chest) 5 singles, then 5 in a row</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Heel
kicks (Foot to butt) 5 singles, then 5 in a row</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">90-180-270-360
single foot, double foot. </span></li>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">On
go jump and turn 90 degrees land and return to start, then 180 degrees, etc</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Count
your strides 4 x 40 (improve each time)</span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Work
on extending your strides to cover more ground.</span></li>
</ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 10
minutes</span></li>
</ul>
<br />
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";">Day 4 - Conditioning Day</span></u></b></div>
<br />
<ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Dynamic Stretching</span></li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Ins and outs (</span><span style="font-family: "Times New Roman","serif";">Drill
description; mark a course 40 yds long and divide into equal 10 yd segments.)
use houses if you don’t have a field.</span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Each
"In" is an acceleration push that is followed by an "out,"
which is relaxing (while running fast), taking some sips of air, and coasting
off the previous acceleration push. </span></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b><span style="font-family: "Times New Roman","serif";">IN
=</span></b><span style="font-family: "Times New Roman","serif";"> With a
standing start, stride to the first mark. When the athlete hits the 10 yd mark,
with maximum acceleration, exert maximum force and speed while holding the
breath through the first "in phase". </span></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b><span style="font-family: "Times New Roman","serif";">OUT
=</span></b><span style="font-family: "Times New Roman","serif";"> After the
"in," slightly coast (relax while running fast) and breathe while
maintaining speed through "out" section. Once the athlete hits the
next mark (acceleration POINT), this is followed by another "in"
acceleration push.</span></li>
</ul>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">180s (4 x 40) – run 20 yards turn and finish backward.<span style="mso-spacerun: yes;"> </span></span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">10 x 40 yards </span></li>
<li><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">300 yard shuttle<span style="mso-spacerun: yes;"> </span></span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Set up 2 cones 50 apart (50 steps, 3 or 4 houses, etc)</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";"></span></u></b></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Run from 1<sup>st</sup> cone to the 2 cone and back 3 times in
1:05 (high school boys – adjust for your age)</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";"></span></u></b></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Rest for 2 minutes</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";"></span></u></b></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif";">Repeat 3x (run 300 yards, rest, run 300 yards, rest, run 300
yards, done)</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif";"></span></u></b></li>
</ul>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-83423167322210518342020-04-24T12:13:00.002-04:002020-04-24T12:19:52.834-04:00April 24, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-51361159634389273692020-04-23T11:02:00.000-04:002020-04-23T11:05:46.684-04:00April 23, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Strength </span></u></b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<br />
<ul>
<li><span style="color: black; font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Warmup (3 rounds)</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 jumping jacks</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 mountain climbers</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 flutter kicks</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 burpees</span></li>
</ul>
<li><span style="color: black; font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Workout – 5 rounds for time</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">30 squats</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 pushups</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">30 jumping jacks</span></li>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">40 situps</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"> -<span style="mso-spacerun: yes;"> </span>Sprints</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b></div>
<br />
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Dynamic Stretching </span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">(See brlax.net under blog for details)</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Get ups 2 x 4 position </span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Ins and outs (Drill description; mark a course 40 yds
long and divide into equal 10 yd segments.)</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Each "In" is an acceleration push that is
followed by an "out," which is relaxing (while running fast), taking
some sips of air, and coasting off the previous acceleration push. </span></li>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">IN =</span></b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"> With a standing
start, stride to the first mark. When the athlete hits the 10 yd mark, with
maximum acceleration, exert maximum force and speed while holding the breath
through the first "in phase". </span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">OUT =</span></b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"> After the
"in," slightly coast (relax while running fast) and breathe while
maintaining speed through "out" section. Once the athlete hits the
next mark (acceleration POINT), this is followed by another "in"
acceleration push.</span></li>
</ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">3 x 100 yards – 40 second rest between</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">6 x 40 yards – 20 second rest between</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">17s (3 sets)</span></li>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Set out 2 cones 15 yards apart.<span style="mso-spacerun: yes;"> </span></span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">On go you sprint from 1 cone to the other 17x</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">The goal is less than<span style="mso-spacerun: yes;">
</span>1 minute</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Take a 2 minute rest </span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 3 sets of this.</span></li>
</ul>
</ul>
<br />
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stickwork</span></u></b><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10 minutes of wall ball </span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><a href="https://www.bing.com/videos/search?q=wall+ball+lacrosse+routine&&view=detail&mid=2AFD48A12DF8729A8A902AFD48A12DF8729A8A90&&FORM=VRDGAR&ru=%2Fvideos%2Fsearch%3Fq%3Dwall%2Bball%2Blacrosse%2Broutine%26FORM%3DHDRSC3"><span style="color: black; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Men’s wall ball video</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><a href="https://www.bing.com/videos/search?q=wall+ball+lacrosse+routine&ru=%2fvideos%2fsearch%3fq%3dwall%2bball%2blacrosse%2broutine%26FORM%3dHDRSC3&view=detail&mid=50BD3ECE4222E571903650BD3ECE4222E5719036&&FORM=VDRVRV"><span style="color: black; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Women’s wall ball video</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></li>
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<br />
<ul style="margin-top: 0in;" type="disc">
<li><span style="font-family: "symbol"; font-size: 12.0pt;"> T</span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">hen
your choice of </span></li>
</ul>
<br />
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">From X</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split to COD to 'Turn The Corner'</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level3 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 with strong hand, 20 with
weak hand</span></li>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split to COD to 'Inside Roll'</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level3 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 with strong hand, 20 with
weak hand <br /> </span></li>
</ul>
</ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">or </span></li>
</ul>
<br />
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Uptop</span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">QB dropbacks (10 with each hand)</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level3 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">1 knee down</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level3 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">dropback and step forward </span></li>
</ul>
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split to Split or Split to Roll</span></li>
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level3 lfo1; mso-themecolor: text1;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">50 shots (20 with strong
hand, 30 with weak hand)</span></li>
</ul>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Video
Work </span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<ul>
<li><span style="font-family: "symbol";">Al</span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">ley Dodging & Shooting On The Run - <a href="https://www.laxfactor.com/2018/12/lacrosse-film-review-alley-dodging-shooting-on-the-run"><b><span style="color: black; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Video</span></b></a></span></li>
</ul>
</div>
<h2 style="line-height: normal; margin-top: 0in; mso-pagination: widow-orphan; page-break-after: auto;">
<u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Quote
</span></u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;"></span></h2>
<br />
<ul>
<li><h2 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo5; mso-pagination: widow-orphan; page-break-after: auto; text-indent: -.25in;">
<span style="color: black; font-family: "symbol"; font-size: 12.0pt; font-weight: normal;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;">He
who is not courageous enough to take risks will accomplish nothing in life.</span></h2>
</li>
</ul>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-1193852485693013492020-04-22T10:20:00.003-04:002020-04-22T10:20:45.847-04:00April 22, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background-color: white;"><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Strength </span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></span></div>
<span style="background-color: white;">
</span><br />
<ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Warmup
(2 rounds)</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">15
situps</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">15
squats </span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">15
flutter kicks</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">15
plank jacks</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">15
bicycle crunches</span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"> W</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">orkout
– 7 rounds for time</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">21 Squats</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">15 burpees or pushups</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">12 mountain climbers</span></span></li>
</ul>
</ul>
<span style="background-color: white;">
</span><br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background-color: white;"><b><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;"> -<span style="mso-spacerun: yes;">
</span>Footwork </span></u></b><b style="mso-bidi-font-weight: normal;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;">/ Ladder</span></b></span></div>
<span style="background-color: white;">
</span><br />
<ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dynamic
Stretching</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Get
ups 2 x 4 position </span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">4
corner (10 one way, 10 other way) forward sprint, left cari’s, back,
sidestep.<span style="mso-spacerun: yes;"> </span>(10 yard box)</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Do
6 sets</span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Triangle
drills</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Three
cones 10 yards apart in triangle.<span style="mso-spacerun: yes;"> </span>From
cone 1 to 2 shuffle to left, From 2 to 3 shuffle right shoulder leads.<span style="mso-spacerun: yes;"> </span>From 3 to 1 backpedal.<span style="mso-spacerun: yes;"> </span>Do 3 times in a row.<span style="mso-spacerun: yes;"> </span>(4 sets) </span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">5
x 40 yards – 20 second rest between </span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 10
minutes</span></span></li>
</ul>
<span style="background-color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<br /></div>
<span style="background-color: white;">
</span><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background-color: white;"><b><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;">Stickwork</span></u></b><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;"></span></span></div>
<span style="background-color: white;">
</span><ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; tab-stops: list .5in;"><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">10 minutes of wall ball </span></span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; tab-stops: list 1.0in;"><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"><a href="https://www.bing.com/videos/search?q=wall+ball+lacrosse+routine&&view=detail&mid=2AFD48A12DF8729A8A902AFD48A12DF8729A8A90&&FORM=VRDGAR&ru=%2Fvideos%2Fsearch%3Fq%3Dwall%2Bball%2Blacrosse%2Broutine%26FORM%3DHDRSC3"><span style="color: windowtext; mso-fareast-font-family: "Times New Roman";">Men’s
wall ball video</span></a></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; tab-stops: list 1.0in;"><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"><a href="https://www.bing.com/videos/search?q=wall+ball+lacrosse+routine&ru=%2fvideos%2fsearch%3fq%3dwall%2bball%2blacrosse%2broutine%26FORM%3dHDRSC3&view=detail&mid=50BD3ECE4222E571903650BD3ECE4222E5719036&&FORM=VDRVRV"><span style="color: windowtext; mso-fareast-font-family: "Times New Roman";">Women’s
wall ball video</span></a></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
</span></span></li>
</ul>
</ul>
<span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></span><ul style="margin-top: 0in;" type="disc">
<li><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Then your choice of </span></span></li>
</ul>
<span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></span><ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="background-color: white;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">From
45 degrees to X (Back side in a 2-2-2 set)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></b></span></li>
<ul>
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level2 lfo2; tab-stops: list 1.0in;"><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">10 with strong hand, 15 with weak hand for each</span></span></li>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 10.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Fake Bull to
duck under and finish</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">From side go
strong to GLE.<span style="mso-spacerun: yes;"> </span>Studder step and step
like doing a bull dodge (step with right foot if righty).<span style="mso-spacerun: yes;"> </span>Then do a face dodge and go under and finish
to cage</span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 10.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Face to outside
roll and finish</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: Wingdings; font-size: 10.0pt; mso-bidi-font-family: Wingdings; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">From side go
strong to GLE.<span style="mso-spacerun: yes;"> </span>Studder step and do a
face dodge with step (opposite foot).<span style="mso-spacerun: yes;">
</span>Finish coming around to make it a roll and finish to the top of the
GLE.<span style="mso-spacerun: yes;"> </span></span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: "Courier New"; font-size: 10.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Add a rocker
(hesitation move) or a roll back to the inside (lean like going up field and
plant left foot and </span></span></li>
</ul>
</ul>
<span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></span><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
or </span></span><br /><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></span><ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="background-color: white;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Uptop</span></b></span></li>
<ul style="margin-top: 0in;" type="circle">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level2 lfo2; tab-stops: list 1.0in;"><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Do 10 with strong hand, 15 with weak hand for each</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Hitch and Go</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Use hips shoulders and eyes to sell
the move</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Keep stick back to protect from
defender</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Load the front leg</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Gain ground and first step should be
with the top side foot</span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Hitch and Split</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Use hips and shoulders to sell the
move</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Shoulder belly button shoulder
exchange to the outside hand</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Flip your hips down field and step
through with the original topside foot</span></span></li>
</ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Hitch and Roll</span></span></li>
<ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Use hips and shoulders to sell the
move</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If defender is attacking the topside
hip, drop step and pivot to the outside</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Punch hand to the sideline to
protect from the defensemen, make the exchange protected</span></span></li>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Take shot going down the alley</span></span></li>
</ul>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background-color: white;"><b><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;"><span style="text-decoration: none;"><br /></span></span></u></b></span></div>
<span style="background-color: white;">
</span><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background-color: white;"><b><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;">Video
Work </span></u></b><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></u></b></span></div>
<span style="background-color: white;">
</span><br />
<ul>
<li><span style="background-color: white;"><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dodging
Tips: Inside Rolls (Know How To Spot Chances To Roll Your
Defender) - </span><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><a href="https://www.youtube.com/watch?time_continue=10&v=QC-8WhyZZso&feature=emb_logo"><span style="color: windowtext;">Video</span></a></span></u></b></span></li>
</ul>
<span style="background-color: white;">
</span><br />
<div class="MsoNormal" style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; line-height: normal; margin-bottom: 0.0001pt;">
<span style="background-color: white;"><b><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; font-family: "Times New Roman", "serif"; font-size: 12pt;"><span style="text-decoration: none;"></span></span></u></b></span></div>
<span style="background-color: white;">
</span><h2 style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; page-break-after: auto;">
<span style="background-color: white;"><u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto; color: windowtext; font-family: "Times New Roman", "serif"; font-size: 12pt;">Quote </span></u><u><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></u></span><span style="background-color: white;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /><span style="font-weight: normal;">In sports and in
business, there are three types of people. Those who make it happen, those who
watch it happen, and those who wonder what happened. </span></span></span></h2>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-16481400185444983652020-04-21T08:24:00.005-04:002020-04-22T10:32:07.240-04:00April 21, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<![endif]--><br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Strength </span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<br />
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Warmup
(8 minutes)</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
good mornings</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
air squats</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
lunges</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
situps</span></li>
</ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Workout
– 15 minutes of</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">10 Lunges ( L&R = 1)</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">10 Pushups or Pullups</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">20
Sitps or Flutter kicks (L & R = 1) or Bicycle Crunches</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">
-<span style="mso-spacerun: yes;"> </span>Sprint</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b></div>
<br />
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Dynamic
Stretching </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">(See brlax.net under blog for
details)</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt
stance)</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">High Knee to Striders (4 x 40 switch at 20 yards) – striders are
just long steps</span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Backward sprints 3 x 20 yards</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Place
2 cones 20 yards apart.<span style="mso-spacerun: yes;"> </span>On start
complete the #of sprints between them listed below.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15
x in 75 seconds</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">2
minute rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">12
x in 65 seconds</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">90
second rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">9
x in 45 seconds</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">60
second rest</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">6
x in 35 seconds</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stickwork</span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10 minutes of wall ball </span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; tab-stops: list 1.0in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Men’s wall ball – </span><span style="font-size: 12.0pt;"><a href="https://www.youtube.com/watch?time_continue=22&v=jCP5ze6OyKw&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">Kevin Crowley Wall Ball</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
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<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level2 lfo1; tab-stops: list 1.0in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Women’s wall ball – </span><span style="font-size: 12.0pt;"><a href="https://www.youtube.com/watch?time_continue=6&v=qD-VTfZ-i8s&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; mso-fareast-font-family: "Times New Roman";">Taylor Cummings Wall Ball</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
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<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Then your choice of one of the
following videos – watch it and then do the drills in it.</span></li>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 20 with strong hand, 25 with weak hand for each drill <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></li>
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<li>
Midfield - How to shoot harder <span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;">(We call this the Perrino Drill)- </span><span style="font-size: 12.0pt;"><a href="https://www.youtube.com/watch?time_continue=203&v=kifobfUdg_Y&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; font-weight: normal;">Video</span></a></span><span class="mmvdpmetatop"><span style="font-family: "symbol"; font-size: 12.0pt; font-weight: normal;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></span></li>
<li><span class="mmvdpmetatop"><span style="font-family: "symbol"; font-size: 12.0pt; font-weight: normal;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></span><span class="mmvdpmetatop"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Attack
-</span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;"> How to be a Quicker Dodger -</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;"> Drill with coach Kerwick<span class="mmvdpmetatop"> - </span></span><span style="font-size: 12.0pt;"><a href="https://www.youtube.com/watch?time_continue=15&v=t18hqY74HgU&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; font-weight: normal;">Video</span></a></span><span class="mmvdpmetatop"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;"><span style="mso-spacerun: yes;"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; font-weight: normal;"></span><span class="mmvdpmetatop"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></span><span style="font-size: 12.0pt;"><a href="https://www.youtube.com/watch?time_continue=203&v=kifobfUdg_Y&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; font-weight: normal;"></span></a></span></li>
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<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Video Work </span></u></b></div>
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Film
Review: Dodging From X, Beating Your Man High –</span><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> <a href="https://www.youtube.com/watch?v=7Ngkq9h1lCk">Video</a></span></u></b></li>
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<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Quote
</span></u></b></div>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">"Obstacles don’t have
to stop you. If you run into a wall, don’t turn around and give up. Figure out
how to climb it, go through it, or work around it</span><span style="font-family: "times new roman" , "serif"; font-size: 11.0pt; line-height: 115%;">."</span>Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-7822368799737524042020-04-20T10:46:00.002-04:002020-04-20T10:48:31.128-04:00April 20, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b><br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Strength </span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Warmup
(8 minutes of an increasing ladder – so 1 of each, 2 of each, 3 of each, etc )</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Burpees</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Jumping
Jacks</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Flutter
Kicks</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Air
Squats</span></li>
</ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Workout
</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Pushups (hand release) or 50 shoulder
tap pushups.</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Bicycle Crunches</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Jumping Jacks </span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Flutter Kicks</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Squats or Kettlebell swings</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">50 Situps</span></li>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">
-<span style="mso-spacerun: yes;"> </span>Footwork </span></u></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">/
Ladder</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b></div>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Dynamic Stretching (See brlax.net
under blog for details)</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">180’s - 2 x 40 back start, 2 x 40
front start</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Sprint one direction at midpoint
rotate 180 and finish other way</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Get Ups (all 3 positions crab,
situps, pushups) </span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">2 x 40 yards of each position 30
seconds off btw each sprint </span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Sprints </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">6 x 40 yards </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">30 seconds off btw each sprint</span></li>
</ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">6 x 20 yards</span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">15 seconds off btw each sprint</span></li>
</ul>
</ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 10
minutes</span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stickwork</span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l2 level1 lfo1; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10 minutes of wall ball (</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><a href="https://www.bing.com/videos/search?q=wall+ball+lacrosse+routine&&view=detail&mid=2AFD48A12DF8729A8A902AFD48A12DF8729A8A90&&FORM=VRDGAR&ru=%2Fvideos%2Fsearch%3Fq%3Dwall%2Bball%2Blacrosse%2Broutine%26FORM%3DHDRSC3"><span style="mso-fareast-font-family: "Times New Roman";">Video of Wall Ball
Routine</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">) </span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Then your choice of </span></li>
</ul>
<br />
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">From X - do 10 with strong hand, 15 with weak hand for each</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">COD, COD,
Question mark</span></li>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split, COD,
Inside Roll</span></li>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split, COD,
Rocker </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
</ul>
</ul>
<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> or </span><br />
<br />
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l3 level2 lfo2; tab-stops: list 1.0in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Uptop - Do 10 with strong hand, 15 with weak hand for each</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Perrinos</span></li>
<ul>
<li><span style="font-family: "wingdings"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">take ball in
stick and extend arms back. Take 1 step with front foot, turn your hips and
shoot.</span></li>
</ul>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Split to a roll</span></li>
<li><span style="font-family: "courier new"; font-size: 10.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Hitch and go
from feed (or GB if you are alone)</span></li>
</ul>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Video Work </span></u></b></div>
<ul>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Men’s
– </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Maryland's
"Positionless" Offense </span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">- </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><a href="https://www.youtube.com/watch?v=AYxHMSwcil8"><span style="color: black; mso-themecolor: text1;">Video</span></a><span style="color: black; mso-themecolor: text1;"></span></span></li>
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<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Quote </span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><br />
</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">“Luck? Sure. But only after long practice and only
with the ability to think under pressure.”</span><br />
<span style="background: yellow; color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-9276735172574154882020-04-17T10:25:00.005-04:002020-04-17T10:25:56.400-04:00April 17, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<![endif]--><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Strength / Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
-<span style="mso-spacerun: yes;"> </span>The Longest Mile</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></b>
<br />
<ul>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dynamic
Stretching <br /></span></li>
<li><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span></i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">The Longest Mile </span></i></b></li>
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<li><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">4 rounds for time.<span style="mso-spacerun: yes;"> </span>No rest between rounds.</span></i></b></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Each round is </span></li>
<ul>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
Burpees</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">100
meter run</span></li>
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<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
Air Squats </span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">100
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<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
Situps </span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">100
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Stickwork</span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></div>
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<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1; vertical-align: baseline;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Wall Test Ball – </span><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Complete the following in 2:00 for short
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<h1 style="line-height: normal; margin-top: 0in;">
<u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;">Video</span></u></h1>
<br />
<ul>
<li><span style="color: black; font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Men’s - </span><span class="mmvdpmetatop"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-themecolor: text1;">Georgetown scores on 1-4-1 Mumbo-Pop - </span></span><a href="https://www.youtube.com/watch?time_continue=56&v=XEGBUh350DE&feature=emb_logo"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-themecolor: text1;">Video</span></a><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-themecolor: text1;"></span></li>
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</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold;">“I look into their eyes, shake their hand, pat their
back, and wish them luck, but I am thinking, ‘I am going to bury you.”</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></div>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-497861675461811202020-04-16T10:02:00.002-04:002020-04-16T10:02:53.039-04:00April 16, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Or </span><br /><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></b><ul style="margin-top: 0in;" type="disc">
<li><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Behind – Low Angle Shooting Drills</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></li>
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the drills. </span><a href="https://www.youtube.com/watch?time_continue=260&v=13m1RfcoA_Y&feature=emb_logo"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Video</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></li>
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hand.</span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></u></b></li>
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<li><span style="color: black; font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Men’s
- <span style="mso-bidi-font-weight: bold; mso-font-kerning: 18.0pt;">Duke scores
against Syracuse zone defense - </span></span><a href="https://www.youtube.com/watch?v=yWLlZKJAUaI&feature=emb_logo"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;">Video</span></a><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;"></span></li>
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<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Quote </span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold;">“You can either stick to your goals, or you can just
go through the motions and rest on your status. But it’s all about work.”</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></div>
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Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-73474312067080523152020-04-15T09:56:00.002-04:002020-04-15T09:56:35.319-04:00April 15, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Strength </span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Warmup
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<ul>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
good mornings</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
air squats</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
torso twists</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
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<ul>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">10 Lunges ( L&R = 1)</span></li>
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<li><span style="font-family: "Courier New"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">10 Burpees</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">40
Sitps or Flutter kicks (L & R = 1) or Bicycle Crunches</span></li>
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<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
-<span style="mso-spacerun: yes;"> </span>Footwork </span></u></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">/
Ladder</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></b></div>
<br />
<ul>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dynamic Stretching</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";"></span></li>
<li><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt;">Starts (10 x 10 yards) (Hand Clap, 3 pt, 4 pt stance)</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">180s
(run ½ way turn 180 finish distance) 4 x 40 yards</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt;">Backward sprints (4 x 40 yards)</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">10
x 40 yards</span></li>
<li><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">2
x Ladder drills <b style="mso-bidi-font-weight: normal;"><u>o</u></b>r line
drills <b style="mso-bidi-font-weight: normal;"><u>or</u></b> jump rope for 10
minutes</span></li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Stickwork (for dodges 10 or 15 each
strong hand and 15 or 20 each week hand)</span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1; vertical-align: baseline;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Wall Ball - </span><span style="color: windowtext;"><a href="https://www.youtube.com/watch?time_continue=160&v=UQOZb8OELDY&feature=emb_logo"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">New Video Of Wall Ball Routine</span></a></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></li>
</ul>
or<br /><br /><ul style="margin-top: 0in;" type="disc">
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Georgia","serif"; mso-bidi-font-family: "Times New Roman";">(X)
– get to the net (turn the corner) – chop feet at X.<span style="mso-spacerun: yes;"> </span>not up top</span></b><span style="font-family: "Times New Roman","serif";"> </span></li>
<ul>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Split,
COD, Inside Roll</span></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Split,
COD, COD, ?</span></li>
<li><span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif";">Split,
Split, Rocker</span></li>
</ul>
</ul>
<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> Or </span><br />
<br /><ul style="margin-top: 0in;" type="disc">
<li><span style="color: black; font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Uptop – See </span><a href="https://www.youtube.com/watch?time_continue=58&v=oySuDmhvPxU&feature=emb_logo"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Video</span></a><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></li>
<ul>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Split
dodge to shot</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Split
dodge to split dodge</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Split
to Roll</span></li>
<li><span style="font-family: "Courier New"; font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Split
to contact with a step back and split</span></li>
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</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Video Work – All Videos Are Now On
Our Website at </span></u></b><a href="https://www.brlax.net/videos/"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">https://www.brlax.net/videos/</span></b></a><b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></u></b></div>
<ul>
<li><span style="color: black; font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-themecolor: text1;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">Men’s
- </span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;">Hopkins slides against a Maryland 1-4-1 wing
dodge - </span><a href="https://www.youtube.com/watch?time_continue=12&v=ZLq9KkVyPis&feature=emb_logo"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;">Video</span></a><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-themecolor: text1;"></span></li>
</ul>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Quote </span></u></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold;">“There are no shortcuts—everything is reps, reps,
reps.”</span><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt;"></span></div>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0tag:blogger.com,1999:blog-1452146460369106948.post-30257302871996068682020-04-14T10:52:00.001-04:002020-04-14T10:54:59.163-04:00April 14, 2020 – Lacrosse Plan<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Strength </span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<br />
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Warmup
(8 minutes)</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">2
broad jumps</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
Russian Twists or Sitps or Flutter kicks (L & R = 1)</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
shoulder tap or hand release Pushups</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
air squats or Kettlebell swings</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">10
bicycle crunches</span></li>
</ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Workout
– 5 rounds for time</span></li>
<ul>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">10 Broad jumps</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">20
Russian Twists or Sitps or Flutter kicks (L & R = 1)</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">30 air squats or Kettlebell swings</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Conditioning</span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">
-<span style="mso-spacerun: yes;"> </span>Sprints</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></b></div>
<br />
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Dynamic
Stretching </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">(See brlax.net under blog for
details)</span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></li>
<li><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">5 and 15 yard agilities (</span><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">To develop
good body positioning during the backpedal and improve reaction time. )</span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></li>
<ul>
<li><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">This drill is a
full speed backward drill in a 5 yard area. Defenders will place toes on the
line in a good stance and body position (chin over toes). On command, defenders
will backpedal 5 yards, plant foot and sprint forward to the line, then
backpedal and plant foot again and sprint past the line.</span><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></b></li>
<li><b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Coaching Points</span></b><span lang="EN" style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> - Stress chin over the toes, vigorous arm movement,
leverage foot and head up as they sprint forward</span></li>
</ul>
</ul>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">4
x 40 yards (build up)</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Backwards
skips and sprints – 40 yards</span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">300
yard shuttles (under 75 seconds) </span></li>
<ul>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Place two cones 50 yards apart.<span style="mso-spacerun: yes;"> </span></span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Rest is 75 seconds, </span></li>
<li><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Do 5 sets</span></li>
</ul>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Stickwork</span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1; vertical-align: baseline;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Wall Ball - </span><span style="color: windowtext;"><a href="https://www.youtube.com/watch?time_continue=160&v=UQOZb8OELDY&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">New Video Of Wall Ball Routine</span></a></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> </span></li>
</ul>
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Or </span><br />
<ul style="margin-top: 0in;" type="disc">
<li><span style="font-family: "symbol"; font-size: 12.0pt;">From behind</span></li>
<ul>
<li><span style="font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">From
45 Degrees behind (think out of a 2-2-2)</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Face
– fake bull dodge (step), to face and duck under</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Topside
Roll – Stutter, Face dodge (ball foot steps over and plants) to roll back
topside</span></li>
<li><span style="font-family: "courier new"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Inside
w/rocker - Drive upfield and Inside Roll, plant and roll back</span></li>
</ul>
</ul>
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Or </span><br />
<br />
<ul style="margin-top: 0in;" type="disc">
<li><span style="color: black; font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Uptop</span></li>
<ul>
<li><span style="color: black; font-family: "courier new"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Work through Deemer
Class’s Shooting Workout - </span><a href="https://www.youtube.com/watch?time_continue=299&v=tZocxBsONqY&feature=emb_logo"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Video </span></a><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span></span></u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"></span></li>
</ul>
</ul>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; vertical-align: baseline;">
<span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Video Work (See all of the videos at www.brlax.net/videos)</span></u></b></div>
<ul>
<li><span style="color: black; font-family: "symbol"; font-size: 12.0pt;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Men’s - 2 Man Game - Thompson Bros Demo<span style="mso-spacerun: yes;"> </span>- </span><a href="https://www.youtube.com/watch?v=W1vQJzFZfh4"><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;">Video</span></a><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></li>
</ul>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"></span></span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br />
<b><u><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Quote </span></u></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><br />
</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">“Irrespective of whether you have the talent or not,
one has to work hard. Just being talented doesn’t mean anything; you can end up
wasting it before you realize.”</span><b><u><span style="color: black; font-family: "times new roman" , "serif"; font-size: 12.0pt;"><span style="text-decoration: none;"><br /></span></span></u></b></div>
Coach Callerihttp://www.blogger.com/profile/00707974412894081147noreply@blogger.com0